View information that will help you with your health and self esteem.
Personal Weight – Then and Now – Radonna
Many people either don’t know I had a weight problem or don’t remember back that far. However, I do, very vividly. I’ve spent most of my 20’s & 30’s overweight. I know first-hand the long road ahead that many face in their physical fitness and weight loss journey. I know the only thing standing between you & your goal is yourself. When you feel like quitting, ask yourself why you started. YOU are worth it!!
Mark, my husband, my rock and my inspiration; has seen my inner struggles, battles with weight gain & loss. He taught me to never say “I can’t”.
One of my mantras is “Nothing Tastes as Good as Healthy Feels”
Diets are a temporary remedy that does not teach someone how to maintain a long term, healthy way of living. Incorporating a “Physical Culture” of consistent training, balanced nutrition and adequate recovery will lead to a positive lifestyle change!
See for yourself. Here are some Before and After pictures that show how Radonna changed her life following the principles and guidance of a “Physical Culture” regimen.
Personal Accomplishments – Mark
Mark started his gym and physical fitness routines to help him get healthier. As time progressed and his health and physical abilities improved, he decided to get into competitions. He has won several awards.
General Nutrition:
I have had the opportunity to discuss and respond to nutritional inquiries recently. Subsequently, I wanted to relay some general principals regarding my philosophy of a balanced diet. Your diet contributes to a very high percentage of a Physical Culture lifestyle. Regardless of a person’s intention to “lean out” or “bulk up”, proper foods in proportionate measures will be a key element in combination with consistent training and adequate recovery! All three components must exist to have the greatest potential of success!
Extremely, generic daily dietary values are 1,200 calories for females and 1,800 calories for males. The most simplistic way I have seen maintenance level calories (amount of calories to maintain current weight) established for a person is to merely add a zero to an individual’s existing weight (ie. 200 pounds equates to 2,000 calories). To gain weight or lose weight, simply add or deduct 250 – 500 calories daily. Remember the concept of eat a little a lot NOT a lot a little. Eat every three hours to keep your metabolism burning!
All calories are not equal! Basic caloric intake should be 40% protein / 40% carbohydrates / 20% fat. Typically, a person will not have to supplement additional fat intake. If fat supplementation is required, fat should be derived from polyunsaturated and monounsaturated sources such as extra virgin olive oil or flaxseed oil. Carbohydrates are NOT your enemy when consumed proportionately! Good sources of carbohydrates are: Yams, steel cut oats, wheat pasta and brown rice. Protein can be generated from lean beef, lean turkey, tilapia and chicken. A good tool for determining how many calories are in a particular measurement of food is Calorieking.com. Don’t forget to add any calories gained from vitamins and supplements. Strive to drink one gallon of water per day and sleep eight hours per night. Your body grows and recovers when at rest!
Fad diets are a great way to lose weight quickly but offer little, if any, value to learning how to eat a proper balanced meal. How many times have we encountered a person who used a fad diet to reach a goal weight only to rebound to their original weight or even worse, gain to a greater weight? Not learning to eat a balanced diet contributes to the above as the person never learned how to eat properly once the weight was lost!
Change the way you look at food! Food is merely an avenue for fueling the body with proper nutrients! Combine consistent training, a balanced diet and adequate recovery to obtain the physical condition you strive for!
Disclaimer: I (Mark Goetz) am not a doctor nor do I have a nutrition or dietary degree. You should consult your personal physician before implementing changes to your diet as many elements including medication may be negatively affected. I offer the above as general advice.